“Mindfulness consists of being aware of what is happening in the present moment without wishing it would happen in another way.”; enjoy what is pleasant without clinging to it when it disappears (thing that will happen); take on the unpleasant without fearing that it will last forever (something that won't happen).”

James Baraz

The application of this current in food would consist of focusing our attention on thoughts, sensations and emotions that arise in relation to food. Making conscious food choices, learning to differentiate between real hunger and emotional hunger. Identify well the signs of satiety to eat based on these. We don't only eat when we are hungry, We also do it to reduce emotional discomfort, or as a reward in moments of enjoyment.

How can I start eating more consciously??

Activate your reflective system and every moment you think you are hungry, ask yourself: “Why are you going to eat?”?” A trick to know if you are really hungry is to think of a food that is not one of your favorites, If you would eat it at that moment it is an indicator that you could eat out of necessity..

Plan your food decisions well in advance to avoid falling into automatic meals that are more pleasurable than beneficial or nutritious.. These right decisions start on the shopping list., prioritizing real food choices: Vegetables, fruits, vegetables, legumes, eggs, dairy and derivatives, fish, lean meats, dried fruits, whole grains.

Once you have decided on the dish you are going to eat, try to spend a minimum of time 20 minutes to do it to give the brain's satiety signals time to activate. This way we will avoid eating more than necessary. Try to chew each bite well, savoring, noticing its texture, drinking water between bites to slow down intake. Releasing the fork to chew calmly. The ideal would be to leave television, cell phone or any distraction away, to focus on the act of eating and appreciate every moment. Try to practice it at least in one of the meals of the day, the one you think is easiest to do without television or computer. You will notice the difference, you will prioritize what you are eating instead of attending to distractions.

Avoid finishing your plate for fear of throwing away food.. When we eat consciously, we are able to identify if we are satisfied or not. When that time comes, stop eating, no need to finish everything. Save that meal for the next one, freeze, reinvent a dish with leftovers or as a last resort throw it away. Next time maybe do less quantity. There will be days when you will be left hungry with the dish served, In those cases try to finish with a piece of fruit that will satisfy enough to finish. You should not feel very heavy or feel the need to continue eating.. The best thing is to feel comfortable satisfaction.

Give yourself permission to enjoy tasty foods. Low-fat diets fail because of their poor flavor and because they are less satiating.. But be careful!, This is no excuse to eat all kinds of fatty products.. It is about eating food and being able to provide a touch of flavor and satiety with certain proteins and healthy fats.. Some examples:
olives, pickles in general: olives, altramuces, capers, flags…
Various cheeses, greek yogurt, natural…
dried fruits, avocado…
Eggs, butter…
Chocolates >70 % cacao, pure cocoa powder
spices: cinnamon, curry, pepper, basil…
Enhance sweet and tasty fruits, dipped in chocolate, cinnamon…
Oven roasted fruits: banana +egg +cinnamon +chocolate, apple with cinnamon…
Use cheese as a topping:
Salads
Baked vegetable gratins
Scrambled
Tapas outside and inside the house
Vegetable fillings
Add nuts or dried fruits:
Macedonian fruits
Greek yogurts, natural
Various salads
Use healthy sauces:
soy
Mustard
Tomato
Queso
Guacamole
Modena vinegar,
With spices…
Healthy whole wheat toasts
Salmon with cheese
Anchovies and tomato
Ham and avocado
Avocado and fresh cheese
Ham and cheese mushrooms
Peppers and melva
Salmorejo egg ham

Changing the way you eat does not happen overnight., but you can train yourself to be able to glimpse the benefits of change little by little until the changes become a habit in our daily lives.. and remember, Eating well is the best way to respect yourself.